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Beef Eggroll Tacos

20 Mar

I love the idea of fusion cuisine:  Taking 2 cultures and smooshing them together to create something delicious.  I also, incidentally, love food trucks.  My favorite food truck is a little place called “traveling kitchen” in Louisville, Ky.  They serve korean street tacos.  A beautiful mix up of korean and mexican cultures, and they are delicious.  That’s where I drew inspiration for this one.  That, and a recipe for a low carb dish that people call “crack slaw”… These are yummy.  You can adjust the chili paste if you like things spicy!

Ingredients:

  • 1 lb of lean ground beef
  • salt and pepper to taste
  • 1 1/2 TBSP sesame oil
  • 2 TBSP of minced garlic
  • 16 oz bag of coleslaw mix (cabbage, carrots, etc from the produce aisle)
  • 3 TBSP Soy Sauce
  • 1/2 tsp asian chili paste
  • 1 packet of splenda no-calorie sweetener
  • 1 tsp ground ginger
  • 1 tsp rice vinegar
  • 12 small (6 in) flour tortillas (mine were 110 calories each)
  • Pickled Onions
  • Sriracha to taste

Instructions:

1. Season ground beef with salt and pepper, and brown in a large skillet. Remove beef from the skillet and set aside.

2. Heat sesame oil in the same pan you used to cook the beef.  Add the garlic and slaw mix, and cook on low-medium heat, stirring frequently.  Cook until slaw mix is cooked through and cabbage becomes almost transparent.

3. Add beef back to the skillet, along with:  Soy sauce, chili paste, splenda, ginger, and vinegar.

4. Cook all together, stirring regularly, for about 3-5 minutes.  Taste before serving, and salt/pepper according to taste.

Garnish with pickled onion and sriracha if desired.  (Sriracha sparingly–it’s super spicy)

*picture below does not show pickled onions or sriracha- not reflected in calorie count (though the calories are minimal)

Makes 12 generously stuffed tacos (2 per serving)

1 serving= 390 Calories

  

 

 

 

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Tomato Basil Soup

2 Feb

I have long had an aversion to canned tomato soup.  I’ve hated it since I was a kid, and for a long time I thought i didn’t like Tomato Soup at all.  Then, in college, I discovered tomato basil soup at a local restaurant, and from that point on, I was in love.  I’ve wanted to try this at home for years, but never got around to it.  I try not to eat it too often out anymore, because the calorie count can vary dramatically depending on the use of butter and heavy cream.  So, it seemed like I just needed to skinny up some tomato soup and make it at home.  Last weekend, I finally got around to it and the results are delicious.

Ingredients: 

  • 1 Red onion, diced
  • 32 oz (one big box) of Vegetable Stock
  • 3 TBSP of minced garlic, or 3 cloves of fresh garlic, pressed
  • 1 (28 oz) Can of Crushed tomatoes
  • 3/4 cup- 1 cup of half and half
  • About 10 leaves of fresh basil, cut into little pieces
  • Salt and Pepper to taste

Directions:

  1. Place red onions in a 4 qt pot with about 1 cup of vegetable stock.  Bring to a Simmer and simmer onions for about 5 minutes.
  2. Add garlic to the onions and continue to simmer about 3 additional minutes.
  3. Add tomatoes, salt and pepper into the mixture, and bring to a boil.  Once it begins to boil, reduce heat back to a simmer.
  4. Continue to simmer soup for about 15 additional minutes, stirring periodically.
  5. If you have a great immersion blender, you’ll use it at this point to puree the soup into a smooth blend.  If you do not have a great immersion blender, you can use your regular blender, but listen up here..this is important.  Do not pour the entire pot of soup into the blender at once.  If you do, the boiling soup is going to explode out of the top of the blender and all over you when you hit the button, trust me on this one.  Divide the soup into 2-3 batches, and after blending each one, return them all back to the pot. Your blender shouldn’t be more than 1/2 full with each batch.
  6. Once all your stuff is blended well and back in the pot, stir in your half and half, and your basil and salt and pepper to taste.   Continue to simmer the soup about 10-15 minutes or until it reaches the consistency you enjoy.

My batch used 3/4 cup of half and half, and i think it turned out nicely.  If you use 1 cup, add about 10 calories per serving.

 

6 (1 Cup) Servings= 105 Calories per cup

Approximately 2 weight watchers points plus per cup

White Lasagna

17 Jan

This is a dish that can very easily be made vegetarian, by using veggie broth and omitting Chicken, so I’m listing it as “vegetarian friendly” and including the calorie count for both versions. This is a “weekend” recipe, meaning, it takes some time and love to put together. It’s not a “quick and easy” but it is yummy, and I hope you enjoy.

NOTE: I made mine ahead, put it all together and let it sit in the fridge assembled for about 1 1/2 hrs before baking. This is an easy “make ahead” meal. It’s also a good “make an extra one to freeze for later” meal. Just use an aluminum pan, and wrap the extra one tightly in saran wrap, then foil. Freeze, and when ready to cook set it out to thaw- then remove all the foil and plastic, cover back with foil, and bake as directed.

OK.  Here we go.

Ingredients:

  • 8 oz cooked chicken, diced or shredded (optional)
  • 8 oz reduced low fat ricotta cheese
  • 2 egg whites
  • 1/3 cup shredded parmesan cheese (divided)
  • 1 tsp italian herbs
  • Salt and pepper to taste (about 1/2 a tsp each)
  • 3 cups of baby spinach leaves, fresh
  • 9 No-boil Oven ready bake lasagna noodles (the long wavy ones)
  • 1 cup of sliced mushrooms, rough chopped into quarters
  • 10 Cherry tomatoes, quartered
  • 1 cup mozzarella cheese

Sauce:

  • 3 TBSP light butter or margarine (50 cal per tbsp)
  • 1/2 cup finely diced onion
  • 1/4 cup finely diced bell pepper (any color)
  • 2 TBSP minced garlic
  • 3 tbsp flour (i like seasoned flour. here’s the one I use)
  • 1 cup chicken or vegetable broth
  • 1/2 cup 1% milk
  • 1/4 tsp nutmeg
  • 1/2 of paremsan cheese from list above

Instructions: 

  1. Wash, dry, and cut all veggies as described above, and set each aside for now.
  2. In a medium sized bowl, mix together: Ricotta, half of your paremsan cheese, egg whites, italian seasoning, salt and pepper.
  3. Stir your spinach leaves into the ricotta, mix thoroughly, and set the mixture aside for now.
  4. Next, you’re going to make your sauce.  I used a 1 qt sauce pan and a wire whisk.  First thing, melt the butter in the suace pan.
  5. Add onions and peppers, and stir constantly for about 3 minutes until onions are clear.
  6. Mix in your garlic and continue cooking and stirring about 30 seconds longer.
  7. Add flour into mixture, and stir until flour is well incorporated.
  8. Pour milk into mixture and stir until flour mixture is incorporated into milk and there are no lumps.  Add chicken broth and continue to stir and cook until mixture begins to thicken (about 3-5 min).
  9. While your sauce is cooking, fill a 9×13 pan about 1/2 way with hot water and place your lasagna noodles into the pan to sit for 5-8 min (no longer than that).
  10. Once your sauce is thickened a bit, remove from heat and stir in nutmeg a remaining parmesan cheese.

Assemble your lasagna:

  1. Using a 9×9 pan, sprayed with nonstick spray, Spoon about 1/4 cup of the sauce into the bottom of the pan and swirl it around until it covers the bottom.
  2. Trim all of your lasagna noodles to fit inside the pan.  You’ll have to cut about 3 inches off the end of each one. I used kitchen scissors.  Set noodles aside on a paper towel to dry.
  3. Layer the following items on top of the sauce:  3 noodles, side by side, slightly overlapping one another: Spread 1/2 of spinach mixture on top of noodles evenly.  Sprinkle 1/2 of your mushrooms and onions over that.  Next, spread 1/2 of chicken evenly over mixture. Top with about 1/2 cup of sauce poured evenly over top.
  4. Repeat that layer one more time, reserving about 1/4 cup of sauce for the top of the lasagna.
  5. Layer your last 3 noodles over your top layer, creating the top of the lasagna.  Spread remaining sauce over top, and then add mozzarella evenly over the top of the sauce.
  6. Bake, covered in foil for 40 min on 375 degrees.  Remove foil and bake another 12 minutes.

Let lasagna sit 5-10 min before cutting to serve (don’t skip this step or it will be watery)

Makes 6 servings= 300 calories per serving (as written)

255 calories without chicken


  

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Chinese Chopped Chicken Salad

27 Oct

I’ve fallen in love with the Chinese Chicken Salad at California Pizza Kitchen, so I set out to find a recipe that would allow me to come close to this delicious dish at home, and I have to say this is pretty darn good.  It lacks the fried wontons that I love on the CPK version, but that just lends it to be even lower in calories, and to be honest, it is delicious without them, so I hardly even missed them.  I encourage you to try this one out.  I made it “Quick and Easy” By chopping all the veggies and combining in a large ziploc bag the day before.  I also went ahead and baked 2 chicken breasts and set them aside.  The day I had them for lunch, I just mixed the dressing, chopped the chicken, threw in the sesame seeds and almonds and mixed it all up with the lettuce mix.  This was yummy.

Editors Note: The dressing is a little on the sweet side, which i don’t mind.  If you like things a little less sweet, go with 2 TBSP Splenda brown sugar and subtract 15 Cal per serving.

Ingredients:

  • 1 head of romaine lettuce, chopped
  • 1 head of Napa Cabbage, chopped
  • 1/2 cup shredded (Julienne) carrots
  • 1/2 bunch of cilantro, chopped
  • 1 bunch of scallions, chopped
  • 10 oz boneless skinless chicken breast (seasoned with salth and pepper and baked or grilled)
  • 2 TBSP Roasted Sesame Seeds
  • 1/2 cup Slivered Almonds

Dressing:

  • 1 1/2 TBSP Sesame Oil
  • 3 TBSP peanut butter
  • 4 1/2 TBSP Hoisin Sauce
  • 1 TSP Asian Chili Sauce
  • 4 1/2 TBSP Rice Vinegar
  • 3 TBSP Splenda brown sugar mix
  • 1 1/2 TSP grated ginger

Directions:

  1. Prep all your veggies. Chop your lettuce, cabbage, scallions, carrots, and cilantro, and mix together.  If you do this ahead of time, store in a big sealed ziplock bag in the fridge.
  2. Salt and pepper your chicken, and either grill or bake it ahead of time.  I don’t like hot chicken on a cold salad, so i give mine plenty of time to cool.
  3. Assemble your salad by mixing the lettuce mix with your chicken and adding sesame seeds and almonds.
  4. Mix all of the dressing ingredients in a bowl with a wisk until you have a smooth mixture.
  5. Add Dressing to salad and mix everything together until dressing is evenly coating other ingredients.

Note: To serve as a side, omit chicken and serve as 8 servings. 155 cal per serving

Makes 4 very generous portions

1 Serving= 400 Calories

Appx 8 weight watchers points plus per serving

  
Dressing Ingredients:

Finished Dressing

Final Product:

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White Chicken Chili (Crock Pot)

20 Oct

This recipe is nice and hearty, and a great winter staple in any house.  My version is a little on the spicy side (for example, my youngest won’t eat it, but my 2 older kids love it).  I suppose you could make it milder by using plain tomatoes instead of rotel, or a “mild” version of the green chiles and verde sauce. You could also reduce the Cayenne by half.  You can also mix in some reduced fat sour cream to cut the heat.  I hope you enjoy this one as much as I do.  Best part?  It’s another great crock pot recipe for those busy nights.

Ingredients:

  • 1 lb boneless skinless chicken breast
  • 3 Cans of Great Northern Beans
  • 1 Can Original Rotel
  • 1 can of green enchilada sauce (Enchlidada Verde)
  • 1 Can of reduced fat chicken broth
  • 1 small can of roasted green chiles (or regular diced green chilis if you can’t find roasted)
  • 1 Cup of Corn (frozen or canned)
  • 1/2 an onion, chopped
  • 1 TBSP water
  • 1/2 TSP cayenne pepper
  • 1 TBSP cumin
  • 1/2 TSP Pepper
  • 1 TSP Salt

Directions:

  1. Drain the liquid from your Rotel, and Corn if you’re using canned. Also drain 2 of the 3 cans of beans.
  2. Place Chicken in the crock pot, and pour contents of all the cans on top of it.
  3. Place Chopped onion and 1 TBSP water in a small bowl and microwave for 30 seconds.  Then dump it into the crockpot.
  4. Add Cumin, Salt, Pepper, and Cayenne Pepper into the Crock Pot.
  5. Cook on low for 8 hours.
  6. Remove Chicken, shred it with a fork, and return it to the pot.
  7. Stir the soup, and enjoy.  Serve with low fat sour cream and shredded cheese. (not calculated in this calorie count)

Makes 10 (1 Cup) Servings= 188 Calories per serving

Appx 4 Weight Watchers Points Plus per cup

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Pork Guinness Stew

13 Oct

This is a hearty Irish stew made easily in the crock pot. It turned out very filling and delicious, and the calorie count was much lower than I expected. I call this guiness stew because you use a dark beer (like guinness) in the stew. It doesn’t have to be guiness. Any dark beer will do.  In fact, the one I used wasn’t actually guinness. One thing I love about crock pot recipes is how easy they are the day of.  For this one, I cut the meat, salt and peppered it and stored it in the crock pot insert in the fridge overnight.  I cut the onion/carrot/celery and stored them together in a ziplock bag in the fridge, and measured out all my spices and set them aside.  So on the morning that I put this together I just peeled and chopped a potato, and put everything in the crock pot.  This made life easy on one of those busy days, and the house smelled fantastic when I got home from work 🙂  One thing… don’t cut the potato the night before… it could oxidize in the fridge which is bad news.

Ingredients: 

  • 2 lb lean pork loin
  • 1 large russet potato
  • 25 baby carrots
  • 1 onion, sliced
  • 3 celery stalks, chopped into 1 in slices
  • 1 can low fat chicken broth
  • 8 oz of dark beer
  • 1 tsp garlic powder
  • 1 bay leaf
  • 1 tsp caraway seed
  • Salt and pepper to taste
  • 3 tbsp balsamic vinegar
  • 3 tbsp corn starch

Directions:

1. Cut your pork loin into cubes, about 1 inch x 1 inch, and place pork in the bottom of crock pot. Salt and pepper the pork to taste.

Note:  I find cutting the pork is easier if you freeze the meat about halfway first. If the meat is already frozen, thaw it halfway before attempting to cut (I just set a frozen pork loin in the fridge Sunday night, and I prepped this Monday evening to cook Tues morning).

2. Peel potato and chop into about 1×1 inch pieces as well. Spread evenly over meat. It’s important that potatoes are directly on top of meat so they will be covered with liquid while cooking. If they are not covered they will not cook through and they may oxidize and turn black (you don’t want that)

3.  Place carrots, onion and celery on top of potatoes.

4.  Mix broth, beer, vinegar, bay leaf, garlic powder, and caraway seeds together and pour over the items in the pot.

5. Cook on low for 10 hours. Don’t open the lid. Seriously. Don’t open it until it’s done.

6. After cooking 10 hours, mix contents with a spoon and remove 1/2 cup of broth. In a small bowl mix 1/2 cup broth with corn starch until a smooth cream is formed.

7. Pour cornstarch mixture into crock pot and stir to mix well with the stew. Turn crock pot up to high and leave uncovered for 10 min, stirring periodically. This will thicken your sauce.

Serve with rice, bread, noodles, or as is. Makes 9 1/2 cups of stew.

1 cup= 182 calories

Appx 4 weight watchers points per cup

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Sweet and Sour Cabbage Soup

22 Sep

I put this recipe together while trying to recreate a soup I’ve had many times at Izzy’s restaurant in Cinci. This goes nicely with the Turkey Reuben sandwich I posted yesterday, and combined they’re only about 300 calories!

It’s a simple but yummy soup.  I really enjoyed it, and if you like cabbage, I think you will too.

Ingredients:

  • 1 small-medium head of cabbage, diced into 1 inch squares
  • 1/2 a medium onion, chopped
  • 40 oz of beef broth (use vegetable broth to make this vegetarian!)
  • 1/4 cup of apple cider vinegar
  • 1 TBSP splenda brown sugar blend
  • Salt and Pepper to taste

Directions:

Mix all ingredients together in a soup pot, and bring to a boil.  Reduce heat to low and cook, covered for about 1 hour, stirring periodically.

Note:  I tried to make this in the crockpot and it didn’t really work.  This one’s a stovetop soup for me going forward.

Makes 6 cups of soup at only 42 Calories per cup!

0 weight watchers points per cup

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Turkey Reuben

21 Sep

There is a restaurant in the greater Cincinnati called Izzys.  I love to go there and eat the turkey reuben, and I usually get a half sandwich, and cabbage soup, because that’s pretty low calorie and so, so delicious.  Inspired by Izzys, I decided this weekend to make turkey reubens and sweet and sour cabbage soup for dinner tonight. They pair well together, so I’ve even included a photo of them together for your viewing pleasure 🙂

There were 4 of us eating dinner tonight, so, this recipe makes 4 sandwiches.  You could adjust accordingly if you need more/less.

Ingredients:

  • 12 oz of Boars Head Golden Roasted Turkey, sliced to your preference
  • 8 Slices of 35 Calorie Bread (We like Aunt Millie’s potato bread)
  • Parkay 0 calorie spray butter
  • 3/4 Cup of sauerkraut
  • 6 TBSP kraft fat free thousand island dressing
  • 4 slices of Sargento ultra thin swiss cheese

Directions:

  1. Portion your turkey out into 3 oz portions.
  2. Spray 1 side of each piece of bread liberally with spray butter.
  3. In a small bowl, mix your sauerkraut and thousand island together.
  4. Please each slice of bread butter size down in a large skillet or electric griddle to grill your bread.
  5. Spray the skillet or griddle with non-stick spray, and place each of your 3 0z portions of turkey in the skillet separately.  Cook each stack of turkey on one side, and then flip to cook on the other side.  The idea is to warm the turkey through, not cook it crisp.
  6. Once your turkey is warmed, place a slice of cheese on top of each turkey portion and allow cheese to begin melting.
  7. Transfer each stack of turkey and cheese to a piece of “grilled side down” bread, and top each of the turkey portions evenly with sauerkraut mixture.
  8. Top each sandwich with a remaining slice of grilled bread, grilled side up.  Slice sandwiches in half, and enjoy.

Makes 4 sandwiches at only 238 calories each

Appx 6 weight watchers points each

 

  
  

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Oven Baked Schnitzel

20 Sep

My best friend’s Mom, who helped raise me when I was growing up, used to make Schnitzel, and it’s something I’ve always really liked, but only made a few times here and there.  Last week I got a craving for Schnitzel and decided to try my had and a lower calorie version that would satisfy my craving, without too many calories.  I like my Schnitzel with just a little lemon juice over the top, so that’s how we’re going to do it here!

Ingredients:

  • 4 (4 oz) boneless pork chops  (the ones I used were 130 calories each
  • 2 Eggs, beaten
  • 1/2 cup Flour (seasoned flour if you’ve got it)*
  • 1 cup Bread crumbs (I used roasted garlic flavored, but plain would do fine)
  • Salt and Pepper to taste
  • 1 Lemon

*Seasoned flour.  I use it in all my savory dishes, and it makes a big difference. here’s the one I use, and you can even order it here if you are so inclined.

Editor’s Note:  Although the recipe calls for 1/2 cup flour and 1 cup breadcrumbs, and 2 eggs, I only counted calories for half this amount, because there was about half of each left at the end of prep.  However, you don’t want to just start with half as much, because you won’t have a deep enough pile to properly cover your chops evenly.

Directions:

  1. Place 1 chop at a time inside a large ziplock freezer bag.  Use a meat mallot to pound the chop on both sides until the whole thing is flat and no more than 1/4 inch in thickness.  The baggie keeps you from slinging pork-juice all over your kitchen.  You could pound it out directly on a cutting board, but  I wouldn’t recommend skipping that.
  2. Salt and pepper chops to taste.
  3. Using 3 shallow bowls, fill one with beaten egg, 1 with flour, and 1 with bread crumbs.
  4. Dip each Chop into the flour first, covering evenly, then into the Egg, and finally into the bread crumbs.
  5. Once each chop is covered in crumbs, place them on a broiler pan, which has been sprayed with non stick cooking spray.
  6. Spray a light coating of non stick spray on the top of each chop, and Bake on 425 for about 15 minutes, then flip each piece of meat, and bake another 5 minutes.  Broil briefly at the end if tops are not as brown as you like.
  7. Squeeze 1 slice (1/4 of a lemon) of lemon over each chop and serve immediately.

Makes 4 servings= 231 Calories per serving

appx 6 weight watchers points plus each


  

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Beef and Barley Soup

14 Sep

This is a soup that I’ve only experienced from a can.  Nobody in my family ever made anything with “Barley” in it.  I wasn’t even sure what barley was until probably college… I knew it came in a can of vegetable beef soup, and that was about it.  But for some reason the other day I thought to myself… self… “i’m gonna make beef and barley soup, and I already know what i want in the broth!”  So, I set out throwing together ingredients, and I have to say I was pretty pleased with the results.  Best part? This all cooked in the crock pot while I was 2 hours away at a baseball game.  It’s about as low maintenance as you can get.  My husband doesn’t enjoy soup, so I often share what I make with my neighbors.  They gave it their official seal of approval, so here we go!

Ingredients

  • 1 lb of cubed stew meat (beef)
  • 1/2 of an onion, chopped finely
  • 2 carrots, chopped
  • 1 stalk of celery, chopped
  • 1 cup sliced (fresh or canned) mushrooms
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 TBSP minced garlic
  • 40 oz of beef broth
  • 1 Tbsp Red Wine
  • 1 TBSP Worcestershire sauce
  • 3 Bay leaves
  • 1 can of condensed french onion soup (i used campbells)
  • 1/2 cup of uncooked pearl barley

Directions:

  1. The first thing I did was take the stew meat, which is already cubed into about 1 inch cubes, and i cut the pieces into 4’s.  I wanted this soup to have lots of pieces of easy to chew beef, vs having big hunks of beef like a stew.
  2. Once you’ve cut your beef, place it in the bottom of the crock pot, and throw everything else right in on top of it.
  3. Stir the mixture around a couple times and then cook the whole thing for 8-10 hours on low.
  4. Remove the bay leaves before serving.

Makes 9 (1 cup) servings= 185 Calories per serving

Appx 4 weight watchers points plus per serving

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